Estimated Heart-Rate Training Zones
Estimate maximum heart rate from age and divide it into percentage zones. Without a measured maximum or clinical information, the result cannot establish a safe personal exercise intensity.
- Runs in your browser
- Nothing is uploaded
- No signup; device limits apply
Numbers stay on your device. Nothing is sent to a server.
Leave 0 to use percent of max. Enter a morning pulse for Karvonen reserve.
How to use this tool
Enter age and decide whether to include resting heart rate. The implementation uses the reserve method only above 30 bpm; zero uses percentages of the estimated maximum instead.
Results and examples
Maximum is 208 − 0.7 × age. With resting rate, each zone multiplies the difference between maximum and resting, then adds resting back, so it differs from a simple maximum percentage.
Worked example
At age 40, estimated maximum is 180 bpm; with resting 60, the 60–70% reserve zone is 132–144 bpm.
Limitations
- Medication, rhythm disorders, training status and measured-maximum differences are excluded.
- The equation and zone suitability still require specialist review.
Fields
| Field | Guidance and constraints |
|---|---|
| Age | Accepted range: 12–90 · Input step: 1 |
| Resting heart rate (optional) | Leave 0 to use percent of max. Enter a morning pulse for Karvonen reserve. · Accepted range: 0–120 · Input step: 1 |
Data handling
Processing stays in the current browser tab; the site does not upload tool input for the calculation itself.
Frequently asked questions
What does resting zero mean?
It selects percentages of maximum without the reserve adjustment.
Does the zone guarantee safe exercise?
No. This estimate alone cannot establish safety.
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